Inspired by cherry tomatoes, fennel and K-Fur, the dishes inspired by the Mediterranean Sea are light, delicious and prepared within 30 minutes.
Baked
If you want to eat more fish, you will like this baked Daegu recipe. It is filled with protein and vegetables, which is inspired by low -carbs and high -protein Mediterraneans. Stir vegetables first. First, the fennel are soft and the caramel is slightly softened, and the cherry tomato bursts in sweetness and Kei Furga
Inject everything with stupid punches. In addition, there is no gluten, no dairy products, and anti -inflammatory drugs. You may also like more fish dishes like this, try this Mediterranean bass and nipples, fish and baked Mediterranean cedar planks.
Why I like this baked Daegu recipe
This Mediterranean Daegu combines lemon, garlic, herbs and Keu fur to have a perfect light and simple meal at any time.
If you do this Healthy baked Daegu recipeI want to see it. Turn on the photo or video Instagram,,, Tiktokor Facebook. And definitely participate Skinny test community To see everyone cooking!
What you need
The ingredients of this easy baked Daegu recipe are as follows. See the recipe card below for accurate measurements..
- daegu: You can use fresh or frozen code fillet. When it frozes, take thawing in the refrigerator first. If you don’t have much time, put the fillet (in the plastic package) for 30 minutes in a cold water bowl.
- lemon Inject fish with fresh citrus flavors.
- Salt and pepper For Daegu and vegetables
- olive oil Roast vegetables
- vegetable: Onions, cherry tomatoes and fennel are softer and sweeter when cooking.
- garlic For tasteful taste
- Vegetable broth Create a source for fish and vegetables.
- Ka Fur For the langy water
- Fresh herbs: Fresh parsley and white flavor
How to bake Daegu
Daegu is bright and citrus fragrance is improved by lemon juice while cooking tomatoes, fennel and onions. See the bottom recipe card for printable instructions..
- Taste Daegu Lemon juice, salt, pepper and white flavor.
- Vegetable dishes: Pour the olive oil into a large pan in the middle of the high heat. Add onions, fennel, tomatoes and garlic and fry for 10 minutes. Put Keu Fur, Broth and the remaining salt and cook for 4 minutes.
- Time to cook Daegu in the oven: Move the tomato mixture to the baking plate and add a fillet and a piece of lemon. Bake for 15 minutes at 400 ° F in the central rack. If the fish is opaque and easy to flake it with a fork, remove it from the oven and decorate it with parsley. If you want, please come with lemon wedge.
strain
- Fish option: It can be used using white fish such as Branzino, Red Snapper or Hali Chi. I always choose the freshest or most area.
- onion : Use Charlotte or red onions.
- tomato : Change the cherries into grape tomatoes.
- Herb: Try Oregano, Basil, Spice or Rosemary.
- broth: Replace chicken broth.
Provision offer
This oven baked Daegu is filled on its own, but if you want to provide something, it’s a side dish idea.
save
- Refrigerated the food left in a closed container for up to 3 days.
- It warms up in a frying pan of reheating, microwave or stove.
You will like more fish recipes
To see more dinner ideas using fish, check the seafood recipe collection. Five delicious fish cooking To inspire the next meal!
Product: 4 Serving
Serving size: 1 Fillet, ¾ Cup vegetables
- 4 5 ounces Daegu fillet,,, Or Halibut, drying
- 1 lemon,,, juice
- 1 Teaspoon Cosher salt,,, divided
- ¼ Teaspoon Fresh pepper
- 1 spoon Fresh white flavor,,, Chopped
- 1 spoon Extra Virgin Olive Oil
- 1 Large onion,,, sliced
- 1 small Fennel,,, Slice thinly
- 1 pint Cherry tomato,,, Cut in half
- 3 Garlic,,, Sliced
- ½ cup Vegetable broth,,, Not killed
- 2 spoon Ka Fur,,, Drainage
- 1 lemon,,, sliced
- ¼ cup Italian parsley,,, Chopped
-
Preheat the oven to 400F.
-
Daegu seasoned on both sides with lemon juice, 1/2 teaspoon salt, pepper and white pepper and put it on baking dishes. Keep it separately.
-
Add olive oil, onions, fennel, tomatoes and garlic in a large frying pan in medium heat. Stir -fry for 10 minutes until it becomes soft. Put K -Fur, Soup and ½ Teaspoon Salt and cook for 4 minutes.
-
Move to the baking plate and add fish and lemon pieces. Bake in the oven for 15 minutes. The fish must pop out of the edge. Serve as it gets hot on the top with Parsley.
Last stage:
Leave a rating and opinion that tells you how to like this recipe! This helps our business to thrive and continue to provide free high quality recipes.
clothing material: 1 Fillet, ¾ Cup vegetables,,, Calories: 213.5 Kcal,,, carbohydrate : 12.5 G,,, protein: 28.5 G,,, province: 5.5 G,,, Saturated fat: 1 G,,, Cholesterol: 69.5 Mg,,, sodium: 535 Mg,,, fiber: 3.5 G,,, sugar: 6.5 G
